Gosh, I didn't realise there was a Gym thread!
I have been going for roughly 9 months and although I have noticed little changes in the way I look (I've always been one of those hard-gainer types), I can't lift an awful lot really.
My diet is completely up the creek though
I don't use any Protein Supplements or anything either.
Here are my results so far:
Upper Body:
Preacher Dumb-bell Curl: 8/6/4 reps @16kg
Lat-Pull Down Machine: 8/6/4 reps @90kg
Chest Flys Machine: 12/10/8 reps @105kg
Tricep Dip Machine: 12/10/8 reps @85kg
Smith Flat Press: 10/8/6 reps @80kg
Smith Incline Press: 10/8/6 reps @70kg
Smith Decline Press: 10/8/6 reps @60kg
Shoulder Press Machine: 8/6/4 reps @45kg
Barbell Bent Over Row: 10/8/6 reps @50kg
Rope/Cable pull-down: 10/8/6 reps @32kg
Pull ups: 8/6/4 reps, I think I'm in the region of 12 - 12.5 stone.
Legs:
Smith Squat: 12/10/8 reps @100kg
Smith Standing Calf Raise: 12/10/8 reps @105kg
Leg Press Machine: 12/10/8 reps @155kg
Leg Machine 1: 12/10/8 reps @55kg (forgot the specific name)
Leg Machine 2: 12/10/8 reps @65kg (forgot the specific name)
Cardio:
30 mins on Bike
20 mins on Treadmill
Bike + Treadmill are often done on Thursday, but I'm going to break it up, so that the Bike is on Thursday and the Treadmill is on Saturday as doing both on Thursday gets very tiring!
The gym hasn't got anything in the way of Barbell Racks; and I've not been for a week, so I'm starting to feel a bit miserable! I do want to add further compound exercises - like Deadlifts to this.
I don't have a program as such, but I try to focus on legs one day and shake up my upper body across 2 days.